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Thu, 30 Apr 2009
Misty May-Treanor Beach WorkoutPosted at 01:30:00 PM
1. Stretch
2. Warm-up
3. 2-Hand Chest Tosses with a medicine ball (8 – 10 feet apart): 12 reps
4. Granny Tosses with a medicine ball (8 – 12 feet apart): 12 reps
5. Star Drills: 4 sets without a medicine ball. Each star drill should be under 18 seconds with a 10 second break in between each set.
6. Side-To-Side Sprints without a medicine ball (start in middle, sprint to one side of the court, sprint back to the other side of the court, finish in the middle): 6 – 10 reps with a 2 second break in between each rep.
7. Defensive Drop-Offs without a medicine ball: 3 drop offs straight back, 3 drop offs to the middle, switch to the other side and repeat.
8. Seated Trunk Twists with a medicine ball: 12 reps each way (2 sets)
9. Single-Leg Pick-Ups with a medicine ball: 12 reps each leg
10. Around-The-World with a medicine ball: knees slightly bent, arms fully extended, make the motion of a clock: 12 reps each direction.
11. Line Drills at the end line:
a. Skier Side-To-Side
b. Skier Side-To-Side Backwards
c. Fast Feet Forward (3 quick steps on each side of the line)
d. Fast Feet Backwards
e. Fast Feet Facing Sideways (2 quick steps on each side of the line)
f. Fast Feet Facing Sideways Back
12. Repeat #’s 3 – 11 one more time
13. Left Foot Back and Forth for 25 seconds
14. Right Foot Back and Forth for 25 seconds
15. Front Triangle for 50 seconds
16. Scissors for 50 seconds
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